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Wednesday 8-28-2013

28
Aug

Wednesday 8-28-2013

Don’t forget to sign up for the Double Under seminar on September 7th. WOD after and BBQ.

http://www.regonline.com/Register/Checkin.aspx?EventID=1273368

 

Strength: Strict Press X1 Push Press X2 Push Jerk X3 that’s all one complex so don’t drop bar or set dosent count
5 complexes with 2:30 rest

In teams of 3, complete the following in 17 minutes:
Max reps Overhead Squat in 4 minutes (95lb/65lb)…. one team member working at a time
Row for max calories in 3 minutes…. team member 1 (team member 2 and 3 performing plank hold)
Row for max calories in 3 minutes…. team member 2 (team member 1 and 3 performing plank hold)
Row for max calories in 3 minutes…. team member 3 (team member 1 and 2 performing plank hold)
Max reps Overhead Squat in 4 minutes (95lb/65lb)…. one team member working at a time
This workout starts with all team members at the bar performing OHS for 4 minutes with one person working at a time.  At the 4 minute mark, one team member will row for 3 minutes.  At the 7 minute mark, the second team member will row for 3 minutes.  During the row, the other two team members must perform a plank hold (with one team member working at a time on the plank hold).  At the 10 minute mark, the last team member will row for 3 minutes.  At the 13 minute mark, all team members will OHS for the remaining 4 minutes, until the 17 minutes.
The overal score in this WOD is total calories rowed added to the total OHS reps completed for one total number

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